Wednesday

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ANNOUNCEMENTS

Second DXA Scan: 3/8/2018:
Sign up today.
https://www.bodyspec.com/scan-me/Red_Wolf_CrossFit/2018-03-08

WORKOUT OF THE DAY

A: Skills: Pull Ups (Kipping/Butterfly)

Beginners:
5:00 - Perfecting the kip + Active Shoulders
5:00 - Push Away from top of Pull Up + Hollow body Arch
5 sets: Max unbroken kipping pull ups

Advanced:
5 sets:
4 Strict Pull Ups + 3 Kipping Pull Ups+ 2 C2B + 1 Bar Muscle Up

B: AMRAP 12min:
1 Power Clean 225/155#
5 Chest to Bar Pull Ups
10 Box Jumps 24/20"